DROP AND ROLL Knock off your aches and strengthen your mus­cles with this ef­fec­tive tool.

CLEO (Malaysia) - - BODY & SOUL -

You’re los­ing out if you’re only us­ing your foam rollers to re­lief mus­cle aches (or as a pil­low to watch TV). Sim­i­lar to an old-fash­ioned rub-down, rolling breaks up fi­brous tis­sue and im­proves cir­cu­la­tion. This preps the mus­cles for stretch­ing, warm­ing your body up for a work­out. Try th­ese rolling ex­er­cises for 20-30 sec­onds to get your mus­cles fir­ing.

Put the roller un­der a calf and rest your other foot on the floor. Roll from the an­kle to below the knee. Ro­tate the leg in, then out. Stack your an­kles to add pres­sure.

Lie on your side with the roller near your hip, plac­ing your other foot on the floor. Move along your outer thigh. For added pres­sure, stack up your legs. Sit on the roller and place one foot on your op­po­site knee. Lean into one but­tock and roll for­ward and back, us­ing your sup­port­ing leg to con­trol the pres­sure.

Lie on your stom­ach with one leg ex­tended slightly to the side, knee bent. Place the roller in the groin area of the ex­tended leg and roll the in­ner thigh.

Iron out those kinks!

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